2026-08-31 WoD

WARM
400m run
1 min row
2x
{
5 scorpion
2 inchworm
5 scap pull
3 pullups
5 OHPress 45#
5 pushpress 45#
}

MAIN

A. End of month benchpress test. Max reps in 2min, at 95# (same as I did at start of month)
score: 28 reps (vs 20 at start of month!)

B. 7 rounds for time:
1000m row buy-in
7x
{
10 pullups (Rx was 15)
7/side DBPushPress 30# (Rx was 50#)
}
time: 16:14

2026-08-03 WoD

WARM
400m run
std warmup
clean drills
1 min row

Bench warmup. 5 sets, 30s on, 30s off:
15x45#, 10x65#, 8x75#, 6x85#, 4x95#

MAIN

A. August test. 2min AMRAP
Benchpress 95# (Rx was 155#)
5-4-3-3-3-2 = 20 reps

B. 5 sets. Each a 2min amrap, 1min rest b/t. I modified all of these
{
8 burpee bar jump (Rx was 10)
5 PowerClean 135# (Rx was 10 HangPowerClean)
pushups for remainder of 2min (I did these on my knees)
}
15, 14, 12, 10, 9 = 60 reps

2026-07-31 WoD

WARM
400m run
20 walking lunges
2 spiderman
5 pushups
2x5 benchpress 45#
5 benchpress 75#
3 benchpress 95#

MAIN

A. Monthly test. 1 mile run
time: 6:40. 0:10 slower than last time but not bad.

Wait till 15min mark then.

B. 50 Benchpress 95# (Rx was 135)
* starting with, and every break in sets, 10 KBS 53#
time: 8:40
bench sets were 12, 12, 9, 6, 5, 5, 1
7 sets of 10 KBS

Later...

C. 21km bike

2026-07-01 WoD

WARM
400m run
2min Airdyne
std warmup

MAIN

A. 1 mile run.
6:31 (not bad considering knees have been bugging me and I've not been pushing heart rate to heavily since surgery)

Rest to 15min mark

B. 15 min AMRAP
{
5 Ring Row (sub for pullups)
10 pushup on box (sub for pushup)
15 situps
}
11 rounds + 25 reps